Breathing
Inhale as you lower under control and exhale as you drive back to a stable position. Keep the breath smooth throughout the set.
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The Split Squat with Dumbbells primarily works the quadriceps, with the glutes and hamstrings supporting the movement. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Technique guidance
Inhale as you lower under control and exhale as you drive back to a stable position. Keep the breath smooth throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Split Squat with Dumbbells sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
